On the fly

Frozen yogurt, candied popcorn, soft pretzels, and really bad coffee—no, I'm not at the circus or the mall, I'm wandering the Denver airport in search of breakfast. I could wait and purchase one of the snack boxes available on the flight, but those bland and overpriced meals easily can contain more than half the fat and calories you need in a day.

The solution to purchasing travel food? Make and carry your own instead. For shorter flights—or for road trips, backpacking, and other on-the-go activities—pack one of the options here. Add fruit, veggies, and a drink, and you'll arrive at your destination feeling refreshed and energized.

Hummus and Veggie WrapServes 2 / Pack with: whole-wheat pretzels and an orange. Drink: a smoothie-style juice or kefir. Storage tips: This recipe makes more hummus than you'll need, so freeze the rest for when you return from your journey. Or save time by using store-bought hummus, available in a variety of flavors. When at home, try this wrap with deli turkey and a tablespoon of store-bought pesto.

1. In a food processor, chop garlic. Add chickpeas, 2 tablespoons lemon juice, and tahini; process, adding more lemon juice if necessary to make a smooth (but not wet) hummus. Season with salt and pepper and thoroughly combine.

2. Spread 2–3 tablespoons hummus in the center of each wrap, leaving a 1-inch margin. Sprinkle with sunflower seeds. Layer carrots, zucchini, bell pepper, and spinach on each wrap, leaving edges clear. Fold in one end of wrap, then roll slowly into a burrito shape. Wrap in aluminum foil and refrigerate.

3. In a medium sauté pan, heat olive oil; sauté garlic over medium heat for about 2 minutes. Add spinach and sauté 1–2 minutes, until spinach is wilted but still a vibrant green. Add spinach mixture to egg mixture. Ladle into prepared ramekins or cups. Bake for 18–20 minutes, until eggs are cooked thoroughly. (They will expand while cooking and will collapse while cooling.) When cool, remove from cups. Refrigerate in an airtight container for up to one week.

Nutrition Facts Per Serving (1/2 cup):

Calories: 70 calories

% fat calories: 55

Fat: 4g

Saturated Fat: 2g

Cholesterol: 100mg

Protein: 6g

Carbohydrate: 2g

Fiber: 0g

Sodium: 193mg

Carrot Breakfast MuffinsServes 12 / Pack with: a small tub of yogurt. Drink: orange juice. Storage tip: These keep well in the freezer.

2. Set a large bowl of ice water nearby. Fill a medium saucepan with water and bring to a boil. Add carrots and broccoli and cook for about 2 minutes. Add zucchini and continue to cook for another minute, until vegetables are tender but not soft. Drain, then transfer vegetables to ice water to stop cooking. When cold, drain thoroughly.

4. Combine pasta and vegetables in a medium bowl. Add dressing, artichoke hearts, and kalamata olives. Refrigerate for 1 hour or until chilled. Remove from refrigerator and stir in tomato, cheese, and pine nuts.

Nutrition Facts Per Serving:

Calories: 198 calories

% fat calories: 42

Fat: 10g

Saturated Fat: 2g

Cholesterol: 4mg

Protein: 7g

Carbohydrate: 24g

Fiber: 3g

Sodium: 128mg

Black Bean, Corn, and Quinoa SaladServes 8 / Pack with: whole-grain crackers or breadsticks. Drink: flavored sparkling water. Prep tip: Easy to modify; just add any crisp vegetables you have on hand (zucchini and fresh chilies are good). Serving tip: This is also nice for a light dinner, mounded on a bed of mixed greens.